CHAD1000X – THE WORKOUT

GET THE CHAD1000X TRAINING PROGRAM

RX’D


For time:

1,000 weighted box step-ups

♀ 35-lb ruck, 20-in box

♂ 45-lb ruck, 20-in box

INTERMEDIATE


For time:

1,000 weighted box step-ups

♀ 20-lb ruck, 20-in box

♂ 30-lb ruck, 20-in box

BEGINNER


For time:

500 weighted box step-ups

♀ 12-in box

♂ 12-in bos

WHAT IS CHAD 1000X?

CHAD1000X is a CrossFit Hero workout written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service. Chad is survived by his spouse, Sara, a former CrossFit Seminar Staff flowmaster, and children, Kinsley and Hudson; as well as countless other friends and family.

The CrossFit community joins together annually on Veteran’s Day in thousands of CrossFit affiliates and garage gyms around the world to tackle this workout in Chad’s memory, raising funds to support Veteran Mental Health Initiatives through The Step Up Foundation, an organization Sara founded in Chad’s honor to change the narrative concerning the number of veteran suicides by dramatically expanding awareness regarding the effects of blast wave injury, traumatic brain injuries, and post-traumatic stress.

ABOUT THE CHAD 1000X WORKOUT

Chad was an aspiring mountaineer, and he originally created this workout to train for a 23,000-foot climb in Argentina. CHAD1000X can be done anywhere and is scalable to all fitness levels, but as with all of CrossFit’s Hero workouts, it is a long and mental grind. 

Participants of every level can find a variation of CHAD1000X that will be an appropriate challenge. Some choose to complete CHAD1000X “slick” (no rucksack), while others are able to take on this challenge with a weighted ruck up to 35/45 lb. The 1,000 20-inch box step-ups can be completed individually, or shared with a buddy or a team. If needed, some choose to reduce the height of the box, or, if no box is available, to step up onto a stable object.

“Even while serving as a SEAL, Chad took time to scale up to the Expert version. There is zero shame in starting Slick, or with Standard weight, or in sharing the steps with a friend.”
-Sara Wilkinson

In order to hit the range-of-motion standards and maintain proper technique throughout the effort, all athletes should take into consideration the box height and the load they are using. Consider options that allow you to maintain good posture, keep your knees tracking over your toes, and stand up to full extension before bringing both legs together on top of the box.

Intermediate Variation

For time:

1,000 weighted box step-ups

♀ 20-lb pack, 20-inch box

♂ 30-lb pack, 20-inch box

Beginner Variation

For time:

500 box step-ups

♀ 12-inch box 

♂ 12-inch box

  • Beginner: 1 hour or less, completed with a team
  • Intermediate: 1 hour or less, completed with a partner
  • Rx’d: 90 minutes or less
  • Elite: 1 hour or less

Whether you have completed CHAD1000X in the past or this is your first time, you know that this workout is a grind — a true test of mental fortitude and your will to embrace the challenge in front of you.

For those retesting this workout, recall your score and experience. These two pieces of information help as you push for a new personal record. Consider setting a goal of how many step-ups you need to complete each minute (or in a five-minute window) in order to stay ahead of your previous pace. Try resting on top of the box instead of the ground. You are more likely to take a bigger break on the ground as opposed to the top of the box. Lastly, perform the workout alongside someone who will challenge you to push your pace.

Individuals performing CHAD1000X for the first time should consider performing the workout with a partner or reducing the reps by half and performing it solo. However, if you are determined to perform all 1,000 reps, there are a few tricks to consider.

  1. Perform 10-20 reps on each side of the box. Rotating around the box can give you a “fresh” look and reduce the daunting task of completing an enormous amount of reps. Every time you make it around the box you will have completed 40-80 reps.
  2. In the same vein as the last trick, change up your scenery. If you can move your box around, do it. This is all an attempt to take your mind off of the task at hand and keep you chipping away at the reps
  3. Take breaks. This is your first time experiencing this workout. It’s OK to break, grab some water, shake it out, and refocus on your goal.
  4. Embrace the experience with others who will fuel your drive to keep moving. Suffering together is a whole lot better than doing it alone.

SUPPORT THE STEP UP FOUNDATION

The Step Up Foundation remains dedicated to providing funds to programs committed to the research and treatment of veterans who have sustained physical and invisible wounds.

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